After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWell with the way my back was feeling after the Wednesday issues, and Thursday only doing some rehab based movement, I opted to just skip any kind of training at all for Friday, and move my dynamic effort day to Saturday (since it looked like I wouldn't be doing anything lower body based that day anyways).
It ended up being a solo training session, and pretty quick. Even though my back didn't feel too hot, I was able to train essentially pain free here. I was able to get up and off the bench fine, and I just picked good upper body back based movements that I knew wouldn't cause any more lower back straining. So given my circumstances, I was pretty happy with what I was able to get done.
Items Used in this Training Session Sabertooth Bar EZ Loaders Chains Blast Straps Micro Band
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) Speed Bench Press vs 2 Chains Per Side 55x10 55x5 - add chains 75x3 95x3 115x3 135x3 150x3 165x6x3
B1) Close Grip Bench Press vs 2 Chains Per Side 205x3 235x6 - Tie PR
C1) Bench Press vs 2 Chains Per Side 145x3x20
D1) Neutal Grip Pull Ups (Close) 3 sets, max reps
E1) DB Chest Supported Rows 4x12-15
F1) Lat Pulldowns 4x10-12
G1) Blast Strap Inverted Rows 3 sets, max reps G2) Band Pull Aparts 3 sets, max reps
H1) Fallouts 3x20
